Plank
How To Do Plank
Lie face down on the ground and position yourself into a forearm plank. Ensure that your elbows are directly under your shoulders, and your hands are clenched into fists. Keep your forearms parallel to each other. Maintain the plank position for 30 to 60 seconds per set.
Common Mistakes
Avoid these mistakes to maximize the effectiveness of this exercise and prevent strain or injury.
1.Excessive back arching: When you arch your back, your abdominal muscles are not properly engaged, and the weight distribution shifts to your arms. Ensure your shoulders are pulled down and wide to maintain a neutral spine position.
2.Hips sagging: If your hips start to sink during the plank, it indicates that your abdominal muscles are fatigued. This is a sign to conclude your plank. If you notice sagging hips from the beginning, try widening your feet stance slightly and focus on activating your abs.
3.Head tilting upward: Keep your neck aligned with your body rather than tilting it upward, as this can strain your neck. Maintain a downward gaze towards the floor.
Benefits
Engaging in planking offers numerous physical advantages. Developing a strong core is a crucial component of any workout routine. A well-built and stable core not only enhances one's appearance but also aids in maintaining balance, stability, and generating power during various activities.
The foundation of all coordinated and forceful athletic movements is rooted in core strength. A solid core reduces strain on the joints and promotes better posture.
Furthermore, the plank exercise can serve as a means to assess core muscle strength and stability. While planking primarily focuses on strengthening muscles rather than cardiovascular endurance, it involves the activation of multiple muscle groups, thus contributing to increased calorie expenditure.